Monday, March 25, 2013

Double Workout Monday

Today was a normal ole' Monday for me.  Up bright and early for 5:45 a.m. spin class.  I started out feeling really strong...ready to attack.  Then we started moving, and my leg muscles just felt so heavy and sore.  Every little movement was such an effort.  I ended up dialing it back a bit, just because I knew it was going to be a loooong day.  Plus, I had slept like crap.  (Duh.  Betting that had something to do with it.)

After work was Death Gym. Double workout Mondays.  There is just something about Death Gym that gets the blood pumping.  I pull up and usually ask myself, "Why the hell do you put yourself through this?"  I almost always feel like I'm walking in there tired.....but I leave feeling so flipping awesome!

After a quick little 5 minute warm-up on the elliptical, this was today's 30-minute workout.

1x5 reps 45lb overhead press (warm-up set), with 1x8 reps 40lb kettlebell swing
3x5 reps 65lb overhead press, alternating 3x8 reps 40lb kettlebell swing
I have to say, I really noticed how much stronger my lower back has gotten while doing the overhead presses.  I remember when just the bar was a struggle.  The last rep on the last rep was a tad rough, but my core/lower back really kicked in and I was able to get them in.  :)

1x5 reps 135lb hex bar deadlift
2x5 reps 155lb hex bar deadlift
1x5 reps 185lb hex bar deadlift
What can I say?  I love these.

4x10 reps sledgehammer swings (each side),
alternating with 3x10 reps decline rope rows
The decline rope rows were to help work on my grip.  Trying to maintain a decent grip, on a rope, when you're used to doing these on a TRX is quite a change.  Plus, Trainer Frank started putting a weight on the floor so I can line my feet up with it and get the proper (read: more difficult) decline.

4x10 reps 65lb rdls
alternating with 3x30 yards 135lb farmer's carry
Holy moly farmer's carry.  My goal was to make it the whole distance without having to set the bar down.  (Plus, I had to slow down and turn around halfway through.  Do you have any idea how difficult it is to turn around while carrying 135lbs?)  Goal met.  This was done with the hex bar, so all I can say is my callouses are growing.  Plus, it is certainly a unique feeling when you set down the bar, uncurl your fingers, and feel the blood rush back into your forearms.

1x10 reps 65lb reverse grip bent over row
1x12 reps 65lb reverse grip bent over row
2x15 reps 65lb reverse grip bent over row
These were decent.  Not easy....oh no, especially not the second set of 15.  But rows tend to be a "comfortable" move for me.  Even if they were done with a reverse grip.

30 minutes later and I got a great workout in.  And felt sooo much better.  (Like I said yesterday....the hand issues don't affect my lifting.  It only has to do with my wrist being bent at a particular angle.  Interesting.)

Tomorrow morning I'm going to hit the treadmill and see what happens.  Walk/jog/slog.  Whatever.  My knee has been feeling okay-ish (emphasis on the "ish" part).  I'm hoping it will feel fine while walking, but if not, I'll just play it by ear and do reallllly slow recovery jogs in between speedier bursts.

Wish me luck!

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